WOD / Blog
14 October 2026
Warm up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Time Cap) 800 Meter Run 42-30-18 Kettlebell Swings (1.5/1)(1/25#) 21-15-9 Goblet Squats (1.5/1)(1/25#) 800 Meter Run Stimulus/Focus: This workout is […]
13 October 2026
Warm up: Coach’s Choice Strength/Skill: Rope Climbs: Spend 10 minutes working rope climbs. WOD: 24 Minute Partner AMRAP-You Go I Go 10/7 Calorie Bike 1 Rope Climb Stimulus/Focus: This is a partner workout-You Go, I Go format. One partner completes the bike calories and rope climb while one partner rests. Switch and repeat. Mark a […]
12 October 2026
Warm up: Coach’s Choice Strength/Skill: Push Press 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (25 Minute Cap) 400m Run 50 Double Unders 25 Dumbbell Push Presses (50/35)(35/20) Stimulus/Focus: This is a longer workout. Set a good pace on […]
09 October 2026
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes working on ring muscle up progressions. WOD: 25 Minute Partner AMRAP 10 Double Unders 5 Ring Pull Ups 10 Double Unders 5 Ring Push Ups Stimulus/Focus: This partner workout is a little different. It is “I Go, You Go,” but is broken down by movement. […]
08 October 2026
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. Add result WOD: 3 RFT (24 Minute Time Cap) 750/600 Meter Row 50 Ab Mat Sit Ups 25 Box Jump Overs (30/24) *Masters may step up. Everyone […]
07 October 2026
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (14 Minute Time Cap) 21-15-9 Shoulder Press (65/45)(45/35) Pull Ups *RX+: (95/65)(65/45) and chest to bar Stimulus/Focus: This is a push-pull workout. […]